Isn’t it fascinating how we can transform our butts just by working out? By working out and eating the right kinds of food, you can get your booty to pop! But we all want to know, how long does it take for glutes to grow?
You will see minor changes to your glutes as early as 1 to 3 weeks. More visible changes will be seen around the 3-month mark. However, drastic changes in a person’s glutes will show after several years of consistently working out and consuming proper nutrition.
Now that you know roughly how soon you will start to see changes, let’s dive in a little deeper, shall we?
How Long Will It Take For Your Glutes to Grow
There are different factors to consider when answering this question.
First off, each individual’s body functions differently. We all have different genetics and metabolism which play a big role in how fast you are able to gain (and lose) muscle.
Second, we aren’t all equally consistent. So, keep in mind that a person who is much more consistent with the workouts will see quicker results as opposed to someone who isn’t as consistent.
Last but definitely not least, the diet. Eating the right kinds of food will help you see results faster. There are certain foods that will help you gain muscle and grow your booty. Diet is really key to getting a rounder butt!
You’re probably thinking “Yes, I know that it is different for everybody, but can you just give me a dang number so I know what to expect?”
I got you, boo. 😉
So, you can see small changes as early as one week, but, don’t expect to gain an inch in just a week. Usually, you will just see minor toning or rounding of your glorious buttocks. Normally, a good average would be three weeks. However, there are some who don’t see results until they are a few months in. And around the three-month mark is where you start to see significant changes. So, hang in there.
Just remember to be patient and consistent! Consistency is key!
How Can You Grow Your Glutes Faster?
Now that you know it might take a while to grow a booty, you might be wondering if there are ways to grow a booty faster.
And the answer is: Yes, there are definitely steps you can take to help speed up the process.
Take in more protein!
If you’ve been reading my articles for a while, you’ll know that I always preach this. Eat more protein! Eating the necessary amount of protein per day makes a HUGE difference in growing your glutes. If your nutrition is not on point it will take longer to see results. Try to consume protein within 30 mins of working out to aid in growing your booty. With that being said, start with increasing your daily protein goal.
Some great sources of protein:
- Chicken breast
- Lean beef
- Lean turkey meat
- Greek yogurt
- Cottage cheese
You can also use protein powders/ shakes. There are great protein shakes you can drink that are low in calories and high in protein. Don’t worry, they won’t make you big and bulky. We women don’t have enough testosterone in our bodies to bulk up like men do.
Eat healthy carbs with your protein
Aside from eating protein after your workout, also combine it with healthy carbohydrates since carbs help protein with building and repairing your muscles. Not eating enough carbs will also slow the process of growing your glutes.
So don’t shy away from carbs, they’re not all bad for you.
Some healthy carb sources:
- Brown rice
- Whole wheat bread
- Sweet Potatoes
- Whole grains
Do glute activation exercises before your workout
Glute activation workouts are like warm-up exercises for your glutes. Some people have really stubborn glutes or what others call “dead butt syndrome”, they could be doing all the glute exercises and their glutes remain stubborn as a rock. An excellent way to overcome your dead butt syndrome is by doing glute activation exercises before you start working out.
Don’t work out your glutes every day
Doing glute exercises every single day is far less effective than doing glute workouts three times a week in succession.
In order for your glute muscles to grow, you must let them rest. During the recovery process is where they will repair, get stronger, and get thicker. Instead of working out your booty every day, try doing it three times a week like Monday, Wednesday, and Friday.
Here’s a simple schedule you can follow:
|Glutes and/or Legs||Upper body and/or Abs||Glutes and/or Legs||Upper body and/or Abs||Glutes and/or Legs|
Get rid of excess fat around your waist
One way to make your butt appear bigger is to make your waist smaller. So don’t forget to do upper body/ab workouts while you are in your booty transformation journey! Do workouts that target all areas of your abs such as the upper abs, lower abs, and your obliques.
And remember, in order to get a tinier waist, you must eat cleaner food. Avoid sweets, junk food, and fast food. Stick to clean nutritious food to truly minimize your waistline and make your booty appear bigger.
Do resistance workouts
Resistance or strength training is the best type of workout to do to grow your booty. Since the goal is to grow your gluteal muscles, you will eventually need to use resistance bands and weights once the bodyweight butt workouts start getting easy for you.
Don’t worry, you don’t need to sign up for a gym membership to use weights and grow your glutes. You can purchase a dumbbell set plus resistance bands and grow your booty at home!
Resistance bands are great equipment for growing your glute muscles! Not only do they provide resistance, but they are also easy to store and travel-friendly. The most versatile types of resistance bands for growing glutes are what they call booty bands or hip bands. They are great for many different types of glute workouts such as squats, hip thrusts, fire hydrants, donkey kicks, banded walks, lateral leg lifts and so much more.
Personally, I recommend getting the fabric resistance bands. I have both latex and fabric and I find them both to be useful for different exercises. But, the fabric bands last longer and provide more resistance. So if you are planning to buy your first resistance band, I recommend getting the fabric bands that come in sets. They come in various difficulty levels, which is great for increasing the intensity of your butt exercises! Also, some workouts will require stronger bands and other tougher workouts will only require “light resistance”.
If you are planning to get resistance bands, I highly recommend two brands:
The first is the Arena Strength Fabric Booty Bands. If you want high-quality bands that will last you a long time, these are the resistance bands for you. They are durable, not too tight that you’ll hardly be able to move your legs, and not too stretchy to the point where it doesn’t give any resistance at all. These are pricier compared to other booty bands in the market, but the quality is superb. No wonder they are a crowd favorite! I also love the colors they come in. Plus they also come in a nice case with a workout guide included. Click this link to see the freebies included.
The second resistance band I recommend is the RenoJ Booty Bands. This is an affordable resistance band set that is perfect for beginners who want to test out booty bands first. The RenoJ band is budget-friendly and high quality at the same time. Most of the cheap resistance bands on the market are low-grade, so make sure to choose one that is affordable but will not compromise the quality of the band. If you want to see the price of these booty bands, you can check out this link.
Dumbbells are versatile and can be used in many different workouts. When you don’t have a kettlebell and the workout you want to do requires one, you can use a dumbbell as a replacement. Adding dumbbells to your glute exercises such as squats, glute bridges, hip thrusts, and so on can instantly increase the intensity of your workout. Increasing the intensity of your workout will help you grow your glutes faster.
I love dumbbell sets because they can be adjusted. If you want to switch up the heaviness of the dumbbells you can easily do so with sets. These sets cost a bit more upfront but will surely give you the most bang for your buck. So instead of buying multiple regular dumbbells in different weights, why not get a dumbbell set instead?
Some dumbbell sets even come with a bar that will convert the dumbbell into a barbell.
This is the easiest to use, time-saving dumbbell set…
The LifePro PowerUp Adjustable Weights Dumbbells Set is a big time saver since you can change the weight of the dumbbells in just a few seconds. Just move the sliders to change the weights — it’s that simple! Another thing I love about this is the case it comes with, which makes it so easy to store. You won’t need to stress about finding a place to store this set. I would really recommend this to people who live in apartments, or people who do not have a home gym.
Get the most bang for your buck with dumbbell/barbell sets!
It is very helpful to have different types of weights when doing glute workouts. This is why I highly recommend dumbbell and barbell sets. Not only can you use them as dumbbells for when you are doing squats and such, but you can also convert them into a barbell and use them when you are doing your hip thrusts. Hips thrusts are one of the best workouts you can do to grow your glutes.
The Brave Heart Adjustable Dumbbell Barbell Weight is one of the most affordable ones you can buy. This set has hexagonal plates which makes it very sturdy and won’t roll away when you put it down. I also love the rubber cushion on the barbell connecting rod, it is very comfortable and it prevents calluses on the hands. This set is perfect for beginners who do not want to spend a ton on equipment just yet. You can check out the price of this affordable dumbbell set by clicking on this link.
The ultimate home gym equipment for growing your glutes!
If you want an all-in-one weight set for your booty growing journey, then you should get a kettlebell-dumbbell-barbell weight collection. One of the best ones to get that is not unreasonably expensive is the Pinroyal 4 in 1 Adjustable Dumbbell Set. It costs more than the 2 in 1 barbell and dumbbell weights, but considering the value for money, this set is definitely a home gym essential. If you are planning to create an affordable home gym, you can get this set plus resistance bands. That combination is more than enough to help you with your booty-building journey! This dumbbell set by Pinroyal can be converted into six different types of weights. See what type of weights you can convert this to by clicking this link.
Increase the intensity of your workouts every few weeks.
This is very important to get continuous results. If you do the same workouts for weeks or months without increasing the intensity you will hit a plateau, which will slow down or stop the growth of your booty.
So try to increase the intensity by adding more reps, more sets or more weights. You can also switch up your routine every four weeks to keep challenging your butt muscles and to help them consistently get bigger.
You can increase the intensity of your workouts every 4 weeks like this:
|Week 1||Level 1|
|Week 2||Level 1|
|Week 3||Level 1|
|Week 4||Level 1|
|Week 5||Level 2|
|Week 6||Level 2|
|Week 7||Level 2|
|Week 8||Level 2|
|Week 9||Level 3|
|Week 10||Level 3|
|Week 11||Level 3|
|Week 12||Level 3|
And so on….
Why is my butt not growing?
Your glutes might not be growing for numerous reasons such as: you are not eating enough calories, you are not doing glute activation exercises before your workout to wake up your glute muscles, you are not using weights or resistance bands.
You must make sure you are consuming the right amount of food, you are doing different glute exercises, and increasing the intensity of your workouts once it starts getting easy for your muscles.
Can I grow my glutes at home?
You don’t need to sign up for a gym membership to grow your glutes, you can grow your glutes at home! You just need to do proper glute activation, consume the right nutrients, and do glute workouts 2-3 times a week in order to grow your glutes.
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